I only run on days that end in a "y."

Week starting Sep 19, 2010

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesDerhammer's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20092010201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

Location:

Austin,TX,USA

Member Since:

Feb 02, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

2008 Austin Marathon - 4:12

2008 Dallas Marathon: 3:30 (8 months later)

2010 Austin Marathon - 3:24 (bonked at 25 - 12 minute last mile run/walk)

2010 Steamtown Marathon - 3:27 (quads killed on the down hills)

2011-Feb   Austin Marathon - 3:17 (finally BQ'd!)

2011-June   Marathon to Marathon, IA - 3:07 (BQ'd by 13 minutes!)

2011-Dec  CIM - 3:02

2012-April  Boston Marathon - 4:03

2013-April  Boston Marathon - 3:06

2008 Austin 3M half marathon: 1:43:00

2009 Austin 3M 1/2 Marathon: 1:29:50

2011 San Antonio Half - 1:25 (100% humidity fun fest)

2010 Chuy's 5k - 19:19

2011 Chuy's 5k - 18:23

2012 Chuy's 5k - 18:25 

2012 RFTW 5k - 18:05 - PR! 

2009 Austin Capitol 10k: 41:50

2011 Austin Capitol 10k: 38:57

2012 IBM Uptown Classic 10k - 37:52 - PR!

Short-Term Running Goals:

BQ at Austin Marathon - 2/20/2011 Tough course, warm and humid - but I did it.

Break 3:10 in a fall marathon (TBD) 3:07 at Marathon to Marthon

Break 40:00 in a 10k 38:57 @ Cap10k 2011

New: Break 3:05 @ CIM on December 4th, 2011  3:02

Break 38:00 in a 10k - Done - 37:52 @ IBM Classic 

Break 18:00 in a 5k - 18:05 @ RFTW - October 2012 - getting close!

2011 RACES:

Run for the Water 10 mile - 10/30/2011  1:04:06

San Antonio 1/2 Marathon - 11/13/2011

California International Marathon - 12/4/2011

2012 Fall Races

IBM Uptown Classic 10k - 37:53

Run For the Water 5k - 18:05

2013

Boston Marathon - 3:06

2014

Boston Marathon - April 21 - 3:11

2016

Rookie Tri - May 1st

Peak to Creek Marathon - Oct 29th

 

 

Long-Term Running Goals:

Run a sub 3:00 Marathon

Personal:

Der Hammer is a nick name I picked up from my German friends while living in Germany. My real name is David. 

 I have been running seriously since March 2007.  I started with a local running group called "Gilbert's Gazelles".  Before that I had run a couple 5k's (26:00's) and never run more than 3 miles at one time.  I have lost about 40 pounds in a little over 2 years. 

I am 45 years old, married and have 2 children, ages 5, girl, and 10, boy.  I try to keep my running from interfering with my family as much as possible, e.g. getting up at 5 am.  However, Saturdays are long run days and I don't come home until around 9 am or so.  I owe my family a debt of gratitude for allowing me to pursue this passion. 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka One One Lifetime Miles: 152.00
Saucony Ride 7's - Blue Lifetime Miles: 345.97
Hokas Red Lifetime Miles: 127.25
Brooks Launch Lifetime Miles: 151.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.3910.905.550.0049.84
Brooks Launch Black Miles: 15.75Brooks Black 2 Miles: 34.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.000.000.005.75

Easy/recovery run this morning. It was 68 degrees but the humidity was high.  I was still soaked when I got home.  Threw in some pickups at the end.  

This week is the start of taper - shooting  for 50 miles.

Brooks Launch Black Miles: 5.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.505.000.000.0011.50

Ran from Barton Springs (1.5 miles) and joined the group for 10 on the trail, first 5 easy and last 5 at effort - 7:30's - 7:20's.  Nice dip in the pool.  Nice cool morning as well but still quite humid.

Brooks Black 2 Miles: 11.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy on the 1/2 mile trail loop near work.  Boring but it's a soft surface and gets me off of pavement.  Overall pace 8:40.

I have been running through some nerve pain on my left knee and some hamstring issues on my right leg.  I have not mentioned anything on the blog.  I have just been running through them.  Anyway, my PT - who is a miracle worker with runners - has banned me from speed work for the next 2 weeks.  At this point all the training has been put in and the little to be gained over the next couple of weeks is not worth the risk.  So instead of doing tomorrow's scheduled workout I will probably run some MGP or a bit faster.   10 miles tomorrow and 12 on Saturday with an easy 5 in between will get me close to 50 for the week.  35-40 next week and 20 or so the week of the marathon.  Hopefully the reduction will give me a chance to get close to 100% in time for the race.

Brooks Launch Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.141.903.800.009.84

Endurance/Stamina workout this morning.  Stayed close to home.  Knee and hammy felt fine, too.  90% humidity and mid 70's - got the heart rate going by the last 1000m for sure.. Mile warm-up to the track followed by 3 sets of 3x1000m.  First set at MGP, drop the second set to HGP, and finally the third set to 10k pace.  400m active recovery in between each 1000m - no stopping allowed during workout.  1 mile cool down back home.  This workout was probably harder running alone vs. running with the group.  Probably would have run a bit faster, too.  Oh well, the intent of the workout was to be able to mentally get through, so mission accomplished.

First set:

1000m @ 4:36 (7:24 pace), 1000m @ 4:30 (7:14 pace), 1000m @ 4:30 (7:14 pace)

Second set:

1000m @ 4:18 (6:55 pace), 1000m @ 4:18 (6:55 pace), 100om @ 4:20 (6:58 pace)

Third set:

1000m @ 4:14  (6:48 pace), 1000m @ 4:09 (6:40 pace), 1000m @ 4:09 (6:40 pace)

 

In other unrelated news my 7 year old son is really into me taking him to school on my motorcycle.  We only live a half mile away and travel on neighborhood streets and never exceed 30 MPH.  He even has his own helmet.  He really gets a kick out of it.



Brooks Black 2 Miles: 9.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 recovery miles on the dirt/mulch trail.  Wow was it muggy out there.  

Brooks Launch Black Miles: 5.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.001.750.0012.75

Completely messed up this morning.  Seems the course and starting spot was changed and I did not hear about it.  My phone alarm did not go off and I woke up at 6:05 having to be downtown at 6:30.  I made it but when I showed up no one was there.  Fortunately Margaret who I run with also did not get the notice.  So we ran the course together.  We missed a turn and our 12 mile run turned into close to 13 miles. The plan was to run the last 6 @ MGP but we dropped the last 1.75 close to half marathon pace.

Good run nonetheless - it was nice getting to 6 miles and only having 6 more to go.  Splits:

8:27, 8:25, 8:25, 8:02, 8:09, 7:55. 7:57, 7:28, 7:35, 7:14, 7:12, 6:50, 6:50.

Brooks Black 2 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.3910.905.550.0049.84
Brooks Launch Black Miles: 15.75Brooks Black 2 Miles: 34.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Recent Comments: